Strength
Snatch – 10×2 @ 75-85%
—1 set every 60 sec x 5, 1 set every 90 sec x 5. Work up to a heavy double by the end.
Conditioning
10 Min AMRAP
10 Overhead Lunges 95/65# (RX+ = 135/95#)
6-8 Strict Pull-ups or 3-5 Bar MU
50 Double Unders or 100ft Versa or 10/8 Cal Bike (if not coming sat)
WOD Notes: Don’t worry about your time today, since this WOD isn’t meant to be super intense and is much shorter than the WOD’s from earlier in the week. If you want to work on kipping pu that’s fine, but do 8-12/rd. You may do Front Rack or Back Rack Lunges if OH mobility is limited as well. Try to get assistance work in as well if time allows.
Assistance
a) Glute Ham Raises/Back Ext: 4×8 (3 sec eccentric) or Single Leg Curls (monkey feet) – 3×10 (each leg)
b) Lateral & Front Raises – 4×10 each
c) Reverse Flies – 4×15